|
Body Building InformationThe Skinny on Salt
by:
Jeremy Likness
Copyright 2005 Jeremy Likness
Salt was used long before recorded history began. One of the earliest best-known writings, the Chinese Png-tzao-kan-mu, mentioned more than 40 types of salt.
This activity was written over 4700 years ago. Even as older settlements have been found about the earth with various devices such as pottery used to evaporate water to leave the salt behind. It is speculated by several that major civilizations flourished in arid regions at the edge of brobdingnagian deserts due to the physiological need for salt.
Salt, or atomic number 11 chloride, is a chemical compound. Salt occurs naturally in many a areas of the world. Salt crystals are blocky in form - if you view salt through a magnifying glass, you wish see small “squares” or cubes.
Salt is an essential nutrient - your body requires several atomic number 11 and chloride, and cannot manufacture these elements on its own. This is why there is a human gustatorial receptor (taste bud) specifically for salt, forming one of the basic components of “taste”. Salt is an solution
and has a slight charge. Salt preserves food by fashioning it difficult for microorganisms to live - the salt draws water from the cells of microorganisms and dehydrates them.
In the body, salt helps to regulate blood volume and pressure. The relationship between salt and blood pressure was best-known as long as 4,000 years ago, once
the Chinese emperor Huang Ti wrote of the connection between salt and a “hardened pulse.” Many a studies have shown that increasing or decreasing salt intake for salt-sensitive individuals can have a direct impact on blood pressure.
Within the body, salt serves as part of the ion pump. Simply as salt formed a hostile environment for microorganisms by dehydrating them, salt controls water balance in the human body. The sodium/potassium pump is a prime example of how electrolytes are critical to health (sodium and atomic number 19 are several electrolytes). Two atomic number 19 molecules are force
into a cell, and three atomic number 11 molecules are pumped up out. This is an endless cycle, with the net result that cells carry a slightly negative electrical charge.
For many a years, arguing has existed with respect to the best
amounts of salt in the diet. Unfortunately, many a studies focused on the salt content of foods without taking into account different electrolytes. Biologically and physiologically, atomic number 11 intake alone does not regulate the sodium/potassium pump - atomic number 19 intake is important as well! Much important than the figure of atomic number 11 in the diet is the quantitative relation
of atomic number 11 to potassium. Patch food labels are required to report atomic number 11 content, they are not required to report atomic number 19 content, which does analyzing atomic number 19 intake extremely difficult.
Recent research suggests that this quantitative relation
is critical. Patch many a studies have focused on high atomic number 11 content in the diet, it appears that problems with cardiovascular disease
may be related more to an inappropriate quantitative relation
of atomic number 11 to potassium. Processed foods are extremely high in sodium. The major sources of atomic number 19 are fruits and vegetables. In recent years, the typical American diet has accumulated in the figure of processed foods and drastically attenuate in the figure of whole, unprocessed foods such as fruit and vegetables. This means that atomic number 11 intake is possibly
more higher than atomic number 19 intake.
When observance atomic number 11 in the diet, it is important to consider two factors. The 1st factor already discussed is the quantitative relation
of atomic number 11 to potassium. In order to balance this ratio, it is important to eat whole, unprocessed foods and not to add excessive salt to meals. This wish lower the figure of atomic number 11 in the diet. One should as well increase the figure of fruit and vegetables consumed in order to increase atomic number 19 in the diet. The exact quantitative relation
is unknown, but research suggests that a 1:1 quantitative relation
is probably a nice target. The typical American diet is more than a 5:1 quantitative relation
in favor of salt!
The second factor to consider is fluctuation of intake. Salt sensitivity is not sensitivity to salt in general. It is sensitivity to a forceful
change of salt intake. If a person is taking 5 grams of atomic number 11 consistently, then suddenly goes on a low atomic number 11 diet, problems can occur with a radical shift in blood pressure. Similarly, being on a “low sodium” diet who suddenly increases atomic number 11 intake may experience similar problems. This is why many a folk who eat healthy throughout the week and then treat themselves to a “splurge” meal sometimes feel loathsome and can even as experience elevated heart rate and blood pressure: it is the body’s reaction to the explosive increase in salt intake.
The sodium/potassium pump affects fluid balance. The body monitors the figure of salt and atomic number 19 in the bloodstream, as the body has no mechanism for storing electrolytes. Atomic number 11 and atomic number 19 are typically filtered in the kidney. Once
a shortage of either exists, the body secretes hormones that drastically reduce excretion of electrolytes and fluids. This is why cutting out atomic number 11 too before long before a body building competition can really cause the challenger to retain water - the body is reacting to the down
intake by protective
fluids and electrolytes.
To summarize, the skinny on salt is as follows:
* Be more concerned with the quantitative relation
of salt to atomic number 19 than the actual figure of salt in the diet
* Do not try to eliminate salt - it is essential and required by the body - instead, try to reduce excessive intake by focusing on whole, unprocessed foods and minimizing the figure of salt that you add to meals
* Increase atomic number 19 intake by including 4 - 5 servings of fruit and/or vegetables in your daily menu
* Focus on restoring electrolytes post-workout, rather
with a higher potassium-to-sodium ratio. For example, Mass Maker from Beverly International has 300mg of atomic number 19 to 140mg of sodium, or just about 2:1.
* Avoid frequent, high fluctuations in salt and/or atomic number 19 intake, as these may have an adverse effect on your blood pressure
The lesson here is one of moderation. Salt is not the enemy, and by no means should it be eliminated from the diet. On the different hand, everyone should be aware of the role that atomic number 11 plays in a balanced nutrition program, to do sure that excessive salt is not being consumed. Balance salt intake with atomic number 19 intake. The preferred source of any vitamin, mineral, or different nutrient is always natural, unprocessed foods.
Simply just about the author:
Jeremy Likness is an internationally-selling author, psychological feature
speaker, and health coach. His unique employment services have motor-assisted folk about the earth with losing hundreds of pounds of weight. Jeremy is the author of "Lose Fat, Not Faith: A Transformation Guide" accessible at www.LoseFatNotFaith.comor through major bookstores (ISBN: 0976907925). To discover more just about Jeremy and his unique form of employment from the heart, visit: http://www.naturalphysiques.com/hire/or call Jeremy direct at 1-888-472-2829 (770-456-5580).
| |
